BOTTLED WATER: Know the Facts How much water do you need? The body can survive for up to 6 weeks without food but it can last only 1 week without water. The Dietary Reference Intake (DRI) for water was released in 2004. According to the DRI, the majority of healthy people can adequately meet their daily water needs by letting thirst be their guide; however, some groups cannot rely on thirst to maintain adequate hydration—specifically athletes and older adults. Athletes or physically active individuals have elevated water requirements. Additional water is needed to provide a medium for reactions to release energy, transport nutrients, cool the body, lubricate joints, and remove waste products. Why do we need water? In the case of older adults, water needs are not increased. Water has several essential roles: Older adults are at risk for dehydration because their thirst mechanism may not be working optimally, and • Water is present in all tissues. some voluntarily abstain from drinking due to concerns • Blood is 92 percent water. about incontinence. • Muscles are 75 percent water. Dietary Reference Intakes: Daily Water Recommendations • The brain is 75 percent water. Life Stage Males Females • Bones are 25 percent water. Group Liters/8 oz cups Liters/8 oz cups • Water Helps: 9-13 years 2.4 L / 10 cups 2.1 L / 8.75 cups • Regulate body temperature. When a person is too hot, the body sweats. 14-18 years 3.3 L / 13.75 cups 2.3 L / 9.5 cups When sweat evaporates, it lowers the 19+ years 3.7 L / 15.5 cups 2.7 L / 11.25 cups body temperature. • Absorb nutrients and then carry nutrients and oxygen to all Healthy individuals need 10 – 15 cells in the body. cups of water each day! • Moisten oxygen for breathing. About 80 percent (8 to 12 cups) of our water intake The lungs require approximately 2 comes from drinking water and other beverages. Most glasses (16 ounces) of water a day to recent NHANES data (2019) suggests men and women function properly. are consuming 12 and 10 cups of beverages per day, • Protect and cushion vital respectively. Research suggests caffeine does not organs and joints. consistently cause fluid loss (diuresis) as previously thought. • Remove waste products from the Therefore, caffeinated beverages do contribute to total body. Some waste products are toxic fluid intake. The remaining 20 percent (2 to 3 cups) of our or can impair physical performance water intake comes from eating foods, such as fruits and (i.e. urea and lactic acid) if they are not vegetables. As much as 70 to 90 percent of some fruits and removed from body tissues and fluids. vegetables, such as lettuce or watermelon, are water. Water also is a preferred beverage choice because it is readily accessible; contains no calories, fat, or cholesterol; and is low in sodium. The more active you are the more Because bottled water is considered a food, it falls under the U.S. Food and Drug Administration’s (FDA) Center for Food water you need Safety and Applied Nutrition. Under the FDA, bottled water Feeling thirsty is more than a simple signal that your body must also comply with the Current Good Manufacturing needs water. Thirst is one of the first signs of dehydration. Practices (CGMPS). The FDA bottled water quality standards Research suggests that thirst will only replace 50 to 70 are less stringent than those governing local water percent of actual fluid needs in physically active individuals. treatment plants, which are under the U.S. Environmental Water is the best fluid for activities lasting less than 60 Protection Agency (EPA). minutes of continuous duration. For activities lasting longer than 60 minutes, a fluid replacement drink that contains Some key differences between carbohydrate, sodium, and potassium should be used. EPA tap water and FDA bottled The following guidelines should be followed to ensure water rules adequate replacement of fluids lost due to exercise: Water Type • Drink >16 ounces of fluid 2-3 hours prior to exercise • Drink 8 ounces of fluid 10-15 minutes prior to exercise Bottled Municipal Water Tap Water • Every 10-15 minutes during exercise, drink 6-10 ounces of fluid Requires disinfection No Yes • Replace every pound lost during exercise with Testing 1/week Hundreds/month 2-3 cups of fluid frequency for bacteria Bottled versus tap? Requires filter to remove pathogens, or No Yes According to Beverage Industry, sales of bottled water has strictly protected surpassed carbonated soft drinks for the past two years. Per Requires test for capita intake of bottled water in 2017 exceeded 42 gallons Cryptosporidium, No Yes while intake of carbonated soft drinks fell to 37.5 gallons. Giardia, viruses Most consumers choose bottled water for convenience, Testing frequency 1/quarter (limited taste, and/or perceived health benefits. Marketing for most synthetic 1/year waivers available campaigns, advertisements, and package labels showing organic chemicals if clean source) pristine glaciers and crystal-clear mountain springs have Must use certified No Yes created a public perception that bottled water is “purer” and labs for testing “healthier” than tap water. Must report No Yes However, the truth is that bottled water sold in the United violations to state, Feds States is not necessarily cleaner or safer than most tap Consumer right to know No Yes water. The majority of bottled water sold today (nearly 64%) about contamination comes from municipal tap water. The tap water may be Source: The National Resources Defense Council (NRDC) (1999) treated to meet the purified or sterile standard of the U.S. Pharmacopia. Ozonation, reverse osmosis, distillation or de- ionization are processes commonly used for purification. Public health officials also are concerned about the lack of The FDA defines the following types of bottled water. fluoridation in bottled water, which is required of tap water. This difference in requirements may be linked to the growing Type Definition prevalence of cavities among youth. Water from a well tapping a confined aquifer Artesian Water in which the water level stands at some height Bottled water also has a higher cost to the consumer above the top of the aquifer. and the environment. Bottled water costs about $9.50 per gallon, compared to fractions of a penny ($0.005) for water Water containing not less than 250 ppm total dissolved solids that originates from from the municipal tap. In addition, limited oil supplies are a geologically and physically protected underground water source. Mineral water is used to produce and transport the bottles. Bottled water Mineral Water consumption uses about 64 million barrels of oil annually. characterized by constant levels and relative proportions of minerals and trace elements Gasoline from this oil would be the equivalent to the at the source. No minerals may be added greenhouse gas emissions from 2.5 million passenger cars. to mineral water. Further, plastics from bottled water consumption would more Water that is produced by distillation, than fill the Empire State Building each year. Ultimately, 70% deionization, reverse osmosis or other suitable of these empty water bottles end up in landfills (Food and processes and that meets the definition of Water Watch, 2018). Purified Water “purified water” in the U.S. Pharmacopeia. As appropriate, also may be called “demineralized The safety of reusing plastic bottles/containers intended for water,” “deionized water,” “distilled water,” one-time use has been the subject of many myths as well. and “reverse osmosis water.” Leaching of compounds from bottles containing polyethylene Water that, after treatment and possible terephthalate (PET) plastic has been suggested. This may Sparkling replacement of carbon dioxide, contains the Bottled Water same amount of carbon dioxide that it had at occur if the plastic is exposed to high temperatures over emergence from the source. a prolonged period of time; however, the concentrations remain quite low. The FDA considers PET (#1 appearing Water derived from an underground formation from which water flows naturally to the surface in the recycling triangle on the bottom of the container) of the earth at an identified location. Spring containers safe for repeated use. Proper cleaning between Spring Water water may be collected at the spring or through uses is the key to the safe reuse of these bottles. Bottles a bore hole tapping the underground formation feeding the spring, but there are additional intended for reuse tend to have a larger opening, which requirements for use of a bore hole. makes cleaning easier. Those concerned about the use Water obtained from a water aquifer via a hole of bottled water, financial, environmental and health, are Well Water that is drilled, hole bored, or constructed. encouraged to fill reusable water bottles. Washing reusable bottles in the dishwasher will help prevent bacterial growth. (For complete regulatory definitions, see 21 CFR 165.110(a)(2).) http://www.access.gpo.gov/nara/cfr/waisidx_03/21cfr165_03.html

Pregnant women and families with children should request a copy of local municipal water report each year. If the lead or nitrate content of municipal tap water is a concern, bottled water may be an option to consider. Tap water safety When to test your water One of the provisions of the Safe Drinking Water Act requires Conditions or Recommended Test municipal water entities to provide an annual report to Nearby Activities customers on contaminants in their drinking water. This Recurrent gastrointestinal illnesses Coliform bacteria annual water quality report, called a Consumer Confidence Report (CCR), is typically distributed by your municipality with Household plumbing contains lead pH, lead, copper your July water bill. You also can ask your local municipality Radon in indoor air or Radon for this report or access your CCR online (www.epa.gov/ccr). region is radon rich Test your water! Scaly residues, soaps don’t lather Hardness Water softener needed Manganese, iron In 2015, nearly ¼ of the US population water came from to treat hardness systems containing contaminated or untested drinking water. Stained plumbing fixtures, laundry Iron, copper, manganese If you have a private water source (well), you are responsible Hydrogen sulfide, for ensuring your water safety. Test water every year for Objectionable taste or smell corrosion, metals total coliform bacteria, nitrates, total dissolved solids, and pH Water appears cloudy, levels—especially if you have a new well, or have replaced Color, detergents or repaired pipes, pumps or the well casing. You may contact frothy, or colored your local health department to have your water tested for Corrosion of pipes, plumbing Corrosion, pH, lead bacteria or nitrates. Rapid wear or water pH, corrosion For additional tests, you will need to locate a state treatment equipment certified laboratory in your area (www.epa.gov/dwlabcert/ Nitrate, pesticides, Nearby areas of intensive agriculture contact-information-certification-programs-and-certified- coliform bacteria laboratories-drinking-water) by calling the Safe Drinking Coal or other mining operation nearby Metals, pH, corrosion Water Hotline at 800-426-4791. Chloride, sodium, Gas drilling operation nearby Because the laboratory tests are expensive it is barium, strontium recommended that you limit tests to possible problems specific to your situation. The following table can help Odor of gasoline or fuel oil, and nearby Volatile organic gas station or buried fuel tanks compounds (VOC) you determine which tests may be most appropriate for VOC, total dissolved your situation. Dump, junkyard, landfill, factory or dry- solids (TDS), pH, sulfate, cleaning operation nearby chloride, metals

Salty taste and seawater, or a heavily Chloride, TDS, sodium salted roadway nearby

Source: www.epa.gov/privatewells/protect-your-homes-water#welltestanchor Researchers have found that bottled water products can contain 10 times the amount of bacteria as found in municipal tap water.

Revised by Ruth Litchfield, Ph.D., R.D., L.D., nutrition and wellness state specialist and Andrea Seminara, graduate assistant with Iowa State University Extension and Outreach. Originally prepared by Oksana Matvienko and Elisabeth Schafer, Ph.D.

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